"Prepare yourself for the stinging blades of… The Windmill!" –Max Lewis, News Radio

Unfortunately we won’t be discussing the martial version of the windmill in this issue, although be assured it is by far one of the most effective hand-to-hand combat techniques available. The windmill with which we'll concern ourselves today is of the strength training variety.

As is the case with the Turkish Get-up, the windmill can and should be performed with a variety of implements. The movement falls alongside the TGU and Sotts press as well within the overhead stability development category. All three offer tremendous shoulder stability work if you're willing to suffer through the discomfort (or, as I'm lucky enough to do as the official overhead stability coach of Aimee Anaya, make others suffer through it).

As with all other movements involving the arms overhead, active shoulders are key. My standard cue for an athlete in this movement is to actively push the implement to the ceiling throughout the range of motion. Allowing the shoulder to sag is not only dicey in terms of biomechanical integrity, but will also make stabilization of the load more difficult.

The windmill demands a certain degree of hip and shoulder flexibility. If your flexibility is questionable, attempt the movement unloaded first to gauge how much of the full range of motion you're able to achieve. If it's limited, work on your flexibility and keep the loading light, only moving through the ROM of which you know you're capable.


Doing It

one

Find something heavy. Remember, heavy is a relative term. If this is your first time, set aside your ego and grab a load you'd be embarrassed to be caught with in public.

two

Get said heavy or not so heavy thing overhead. When the load gets heavy enough, a push press may be a better method of implement relocation than a strict press. Again, maintain an active shoulder and continue attempting to push the weight through the ceiling.

three

Turn the feet slightly in the direction opposite the side in which you're holding the implement, e.g. if you're holding the weight in your right hand, turn your feet to the left. Bend slightly the knee on the side to which you're feet our turned.

four

Keeping the back rigid, bend slowly at the hips until your empty hand touches the floor, holding the weight overhead as steadily as possible. In order to keep the weight overhead, you will have to rotate your torso as you descend. Keep your eyes on the weight.

Five

Return to the starting position slowly, again keeping your eyes on the weight, maintaining an active shoulder, and attempting to minimize any wavering of the weighted arm.


A Bigger, Better World

Once you've mastered the basic windmill, find new ways to increase its AKP. The most obvious method of this is of course increasing the weight. Using unbalanced implements will further take this a step further. Finally, try adding another weight to the hand reaching for the floor. Like the TGU and Sotts press, the windmill lends itself well to inclusion in complexes. Experiment, vary and enjoy.